Sept ’20

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups

Strength

Metcon (Weight)

3 Sets:

10/10 split stance GM

20 grasshoppers

Strength

Box Squat (5, 5, 5, 5, 5)

*add weight ea set

Conditioning

Metcon (No Measure)

Circuit in 15

10 cal row

20 step ups (BW)

10 deadlifts (mod light)